Great threshold set. While this was done by my Open Water athlete, it’s a favorite of mine for any middle distance or distance athlete.
You can offer the extra minute break halfway through, or not. Depends on the athletes, of course. I, however, like the extra minute, as the intensity really goes up in the back half of the main set. Just not enough time to buffer the lactic acid and keep the pace. A good burn of a workout.
Workout
Warm-up:
200 easy
200 kick
200 pull
2 x (50-100) On 1:00 – 1:45
50’s moderate / cruise. 100’s a little harder.
Main set:
3 x 100 @ 1:40 1st 25 sprint
4 x 100 @ 1:35 Best pace
8 x 50 @ :50 Descend 1-4, 5-8
> 1 min rest
3 x 100 @ 1:35 1st 50 sprint
4 x 100 @ 1:30 Best pace
8 x 50 @ :45 Descend 1-4, 5-8 (if possible)
Cool down:
400 choice
Workout Total: 3500
This workout was provided by Podium Training Systems Coach Dave Burgess.
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